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ExerciseSquatBenchDeadliftPressIncline BenchPendlayFront Squat
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1RM220137.526092.5125150150
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TM197.512523582.50112.5135135
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W1D1
Percent
WeightSetsRepsW1D2
Percent
WeightSetsRepsW1D3
Percent
WeightSetsRepsW1D4
Percent
WeightSetsRepsW1D5
Percent
WeightSetsRepsW1D6
Percent
WeightSetsReps
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Strict Press80%6535+Pendlay Row80%10035+Squats80%157.535+Bench Press80%10035+Deadlift80%18515+Front Squat80%107.535+
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70%57.51570%87.51570%137.51570%87.51570%162.51570%92.515
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60%47.515+60%7515+65%127.515+60%7515+60%14015+Back Squats40%77.5120
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Bench Press50%62.538 to 12Chin Up38 to 12Leg Press510Strict Press50%4038 to 12Chin Up38 to 12Front Squat Hold31
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Incline Bench50%5538 to 12Shrugs520Leg Ext520Close Grip Bench50%5538 to 12Kroc Rows520Lunges38 to 12
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Dips38 to 12Neck Extension520Leg Curls520Dips38 to 12Neck Extension520Single Leg Press48 to 12
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Lateral Raises38 to 12Neck Curl520Calf Raises520Lateral Raises38 to 12Neck Curl520Abs510
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Tricep Pushdown38 to 12Concentration Curl38 to 12Tricep Pushdown38 to 12Concentration Curl38 to 12
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Chest Flies38 to 12Back Extensions350 (Yes 50)Chest Flies38 to 12Back Extensions350
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Face Pulls38 to 12Abs510Face Pulls38 to 12Abs510
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W2D1
Percent
WeightSetsRepsW1D1
Percent
WeightSetsRepsW2D3
Percent
WeightSetsRepsW2D4
Percent
WeightSetsRepsW2D5
Percent
WeightSetsRepsW2D6
Percent
WeightSetsReps
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Strict Press85%7035+Pendlay Row85%11035+Squats85%167.535+Bench Press85%10535+Deadlift85%19515+Front Squat85%112.535+
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75%601575%1001575%147.51575%92.51575%1751575%10015
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65%52.515+65%87.515+65%127.515+65%8015+65%152.515+Back Squats50%97.5120
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Bench Press50%62.538 to 12Chin Up38 to 12Leg Press510Strict Press50%4038 to 12Chin Up38 to 12Front Squat Hold31
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Incline Bench50%5538 to 12Shrugs520Leg Ext520Close Grip Bench50%5538 to 12Kroc Rows520Lunges38 to 12
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Dips38 to 12Neck Extension520Leg Curls520Dips38 to 12Neck Extension520Single Leg Press48 to 12
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Lateral Raises38 to 12Neck Curl520Calf Raises520Lateral Raises38 to 12Neck Curl520Abs510
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Tricep Pushdown38 to 12Concentration Curl38 to 12Tricep Pushdown38 to 12Concentration Curl38 to 12
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Chest Flies38 to 12Back Extensions350Chest Flies38 to 12Back Extensions350
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Face Pulls38 to 12Abs510Face Pulls38 to 12Abs510
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AMRAP the final set enter reps in right hand box
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RESULTSReps
Min Reps
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W3D1
Percent
WeightSetsRepsW3D2
Percent
WeightSetsRepsW3D3
Percent
WeightSetsRepsW3D4
Percent
WeightSetsRepsW3D5
Percent
WeightSetsRepsW3D6
Percent
WeightSetsRepsDeadlift100%210105
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Strict Press90%72.515+Pendlay Row90%12015+Squats90%177.515+Bench Press90%112.515+Deadlift90%21015+Front Squat90%12015+Strict Press100%72.510
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80%652580%107.52580%157.52580%1002580%187.51580%107.515Squats100%177.510
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70%57.515+70%92.515+70%137.515+70%87.515+70%162.515+Back Squats60%117.5120Bench Press100%112.510
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Bench Press50%62.538 to 12Chin Up38 to 12Leg Press510Strict Press50%4038 to 12Chin Up38 to 12Front Squat Hold31Front Squat100%12010
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Incline Bench50%5538 to 12Shrugs520Leg Ext520Close Grip Bench50%5538 to 12Kroc Rows520Lunges38 to 12Pendlay Row100%12010
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Dips38 to 12Neck Extension520Leg Curls520Dips38 to 12Neck Extension520Single Leg Press48 to 12
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Lateral Raises38 to 12Neck Curl520Calf Raises520Lateral Raises38 to 12Neck Curl520Abs510
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Tricep Pushdown38 to 12Concentration Curl38 to 12Tricep Pushdown38 to 12Concentration Curl38 to 12RESULTSE1RM
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Chest Flies38 to 12Back Extensions350Chest Flies38 to 12Back Extensions350Deadlift279
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Face Pulls38 to 12Abs510Face Pulls38 to 12Abs510Strict Press96
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Squats236
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Bench Press147.5
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Front Squat157.5
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Pendlay Row157.5
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Note!
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Any T2/T3 can be done with DBs. BBs or Machine. RESULTS
OLD TM
New TMTM VS E1RMNote!
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All T1 Exercises to be done with Barbell if capable.Deadlift235247.5112.73%If the percentage in the box to the left is lower than 105%, halve the multiplier. EG if 2.5 added per rep, 1.25 is used instead.
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Suggested: Training max can be adjusted from 85% to 90%. Strict Press82.587.5109.71%
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Dips and chins can be done weighted or not.Squats197.5210112.38%
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D3 Leg Ext, Curls & Calf Raises are to be done in a circuit with 1 min rest between circuits.Bench Press125130113.46%
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Front Squat135140112.50%
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Pendlay Row135140112.50%
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